MONDAY
Strength
Every 2 minutes, for 12 minutes (6 sets):
1 Squat Clean @ 75-85%
Workout Of The Day
3 Rounds for Time:
72 Double-Unders
24 Dumbbell Alternating Power Snatches @ 22/15KG
12 Pull-Ups
Time Cap: 15 minutes
*Top scores: Aim for sub 10 minutes
*Advanced do 8 bar muscle ups
TUESDAY
Strength/Skill
Within 10 minutes:
3 Push Presses @ Max Load
*Build to a heavy triple for the day, Not a 3RM in 10 minutes.
*Leave a little in the tank.
Workout Of The Day
For Total Reps:
4 sets:
1 min on/1 min off
10/8 Cal Row
AMRAP Thrusters in remaining time @ 42/30KG
+
4 sets:
1 min on/1 min off
8/6 Cal Assault Bike
AMRAP Wall Balls @ 20/14lb to 10/9ft in remaining time
Score = total Thrusters + Wall Balls accumulated
*Top scores: aim for 80+ total reps
*Minimum goals: 50 total reps
*Masters RX: 75/55lb (34/25kg)
WEDNESDAY
Strength
Within 10 minutes:
1 Deadlift @ 85%
*Build to 85% 1RM, or work to a 9/10 RPE single for the day with good speed & form in 10 minutes.
INTO
Every 2 minutes for 6 minutes (3 rounds):
3 Deadlifts @ 75%
20 Bodyweight Walking Lunges
*deadlifts are touch and go
Workout Of The Day
7 minute AMRAP:
3, 6, 9, etc…
KB Swings @ 24/16KG
KB Box Step Up @ 24/16KG to 20″ (for everyone)
*Hold KB however you want
*Top scores: Aim to finish round of 15
*Minimum goals: aim to finish round of 12
Scaled
Use 16/12 kg KB
THURSDAY
Strength/Skill
very minute for 12 minutes (4 rounds):
Min 1: 8 Half Kneeling High To Low Banded Woodchops
Min 2: 8 Half Kneeling Low To High Banded Woodchops
Min 3: 5 Bodyweight Curtsey squats
*reps listed are PER side per set
Workout Of The Day
As Many Rounds and Reps as possible in 25 minutes:
Run 400 meters
20 Box Jumps 24/20 inches
Rest for 1 minute
Run 400 meters
20 Box Jump Overs 24/20 inches
Rest for 1 minute
*Goal to start at 6/10 effort and finish at 9/10 effort
*Top scores: aim for 5 rounds
*Minimum goals: aim to finish run in 4th round
FRIDAY
Strength/Skill
Every minute, for 9 minutes (9 sets):
Overhead Squat
Set 1 – 3 reps @ 55-60%
Set 2 – 3 reps @ 55-60%
Set 3 – 3 reps @ 55-60%
Set 4 – 2 reps @ 62-67%
Set 5 – 2 reps @ 62-67%
Set 6 – 2 reps @ 62-67%
Set 7 – 1 rep @ 70-75%
Set 8 – 1 rep @ 70-75%
Set 9 – 1 rep @ 70-75%
*Option 2 – Perform Front Squats in place of overhead squat
Workout Of The Day
10 Rounds for Time:
10 Burpees to Target 6 inches
10 Toes to Bars
Time Cap: 18 minutes
*use same bar as TTB bar for burpee target
SATURDAY
HYROX PAIRS
AMRAP 25 Minutes:
200M Run (100M Each)
3,000/2500M Bike
80 Dumbbell Snatches 22/15KG
400M Run (200M Each)
1500/1200M Row
800M Run (400M Each)
100 Wallballs 9/6KG
*ALL WORK IS SHARED*
